Mountain Bike Strength Training Systems

Improve your hip power with these two unique leg exercises…

While the kettlebell swing is one of my favorite exercises for improving your power on the trail, it does use both legs at the same time. This means that you can easily develop an asymmetry between the contributions of each side if you don’t watch it. This means that you need a way to check and fix any issues that can hold back your progress.

I use a unique set of exercises to help me with this problem – the TGU Elbow Bridge and Single Leg Swing. These exercises isolate each hip and forces them to work independently, allowing for better swings when you put them back together. Check out this video demo to see how to perform these exercises and use this drill to help improve your overall hip power.

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amy w.says:

awesome!!!! just yesterday I was thinking about how the swing is a bilateral hip exercise that can continue to encourage the hip imbalance/disfunction. This is a great solution, and progress check. Have you thought about doing it single arm(opposite) as well? or is that too much instability?

Lately I have been thinking a lot about mtb riding stance, and how having a single dominant power(forward) foot, and effect hip functionality and asymmetry in your pelvis, having one hip always being in slightly more flexion then the other. Wondering if you have some insight into this.

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